Your three techniques from Reactive to Regulated, in one place.
Thanks for spending an hour with me. Here are the practices we did together, so you can actually use them this week. Bookmark this page. Pick one, and try it three times before you decide whether it works.
Workshop Techniques
Technique 1: Morning Anchor
When: first thing in the morning, before you touch your phone, or right before anything high-stakes (forecasting, board prep, headcount planning, a hard team meeting).
Instructions:
Sit with your feet flat on the floor. Soften your shoulders and jaw.
One hand on your belly, one on your heart.
Inhale: silently say calm. Exhale: silently say ease.
Repeat for 1–2 minutes.
Why it works: slow, belly-led breathing with a long exhale activates the calming branch of your nervous system, the part that brings you out of fight-or-flight. You're choosing your state instead of inheriting it from your notifications.
Technique 2: Box Breathing
When: between back-to-back meetings, when you're tense and overstimulated and need to bring your body back to calm and grounded before the next one.
Instructions:
Inhale for 4.
Hold for 4.
Exhale for 4.
Hold for 4.
Repeat 4 rounds (about 90 seconds)
Why it works: the even, controlled rhythm slows your heart rate and gives your brain a clean context-switch. You can do it with your camera off and no one will know.
Technique 3: Alternate Nostril
When: at the end of the workday, after you close your laptop, to shift out of work mode and into your evening. It eases the transition mentally and physically, and rebalances your execute and reflect channels so you can actually rest.
Instructions:
Use your right thumb to close your right nostril. Inhale through the left.
Close the left nostril with your ring finger, release the thumb, exhale through the right.
Inhale through the right. Switch. Exhale through the left.
Keep your inhale and exhale the same length. Continue for 3 rounds.
Why it works: it balances the nervous system and clears mental fog, giving your body a clear cue that the workday is closed, so it stops running long after you've logged off.
Want to see where your energy is actually going?
You can't manage what you don't measure, and most high performers have no idea what their baseline is, because they've been running above it for years.
The Capacity Audit is a free, simple tool to map your patterns: when you're clearest, when you crash, what drains you, what restores you, and whether you're running on borrowed or sustainable energy.
If you want to go deeper
I work with senior managers, operators, Chiefs of Staff, VPs, and founders who want to keep performing at a high level without their nervous system, their sleep, or their relationships paying the price.
As a 2x Chief of Staff and somatics coach, I'm not handing you generic wellness advice. This is nervous system work built for people who think in systems and don't have patience for fluff. Through private sessions and my signature ALIGN Method program, I help you make the shift from forcing it to genuinely sustainable performance.
If today resonated, the best next step is a short, no-pressure conversation to see if it's a fit.